Are you an athlete who had a muscle strain recently and wants to quickly recover because you have a match or tournament coming up? Yes, it sounds like a nightmare, but fret not; we will help you get rid of it as soon as possible.
You can speed up your muscle strain recovery with a combination of changes. From dietary choices to physical activity and rest, it all involves . We have shared all of these in detail below. Understanding and following these tips will definitely help you recover quickly from any muscle injury when used alongside appropriate treatment.
Take rest:
The first pro tip is to take adequate rest. The recovery process plays a very important role in muscle strain. It’s essential to recover the affected muscles without further stress or strain. Rest enables your body to divert energy towards repairing damaged tissues. It helps with a quicker recovery. The amount of rest you need may vary depending on the severity of your injury.
When you rest for 7 to 8 hours, then the injured muscles start repairing themselves. During this time period, your body focuses more on increasing blood flow to the strained area. But if you do not take adequate rest, it is impossible that the damaged tissues are recovered.
Manage Pain:
We require healing as soon as possible so that we get back to our normal life. Therefore, we need to focus towards the ways to reduce the pain. There are several options, whether we administer ibuprofen or acetaminophen which although everyone uses. However, purchasing analgesic ointments is also advisable. They are formulated to numb the pain in your affected muscle.
Use compression:
The third piece of advice is to compress the affected muscle. It is very helpful in reducing swelling and inflammation. You can use compression garments or elastic bandages for this purpose. It provides the necessary support to the injured area while minimizing movement. Proper compression helps a lot in improving blood circulation.
You should purchase the medicated garments and wear them around your injured areas of muscles. These garments send vitamins and minerals transported from the blood towards your strained muscles. Moreover, your tissues of injured muscles require proper oxygen, and elastic bandages tightly grips the area. In this way, pressure will build on the blood vessels and more oxygen will be transmitted to the affected areas.
Ice and Heat Therapy:
Ice and heat therapy are next on our list for managing muscle strain recovery. Applying ice packs during the initial stages of injury helps constrict blood vessels. It reduces inflammation and numbs the area to reduce pain. Heat therapy helps to promote blood flow and relax muscles. It helps in healing and restoring your flexibility.
Keep the muscle elevated:
The 5th most helpful tip is to elevate the injured muscle above heart level. It can help reduce swelling and improve circulation. You can elevate the affected limb using pillows, cushions, or any other source. This position will reduce fluid buildup and alleviate pressure on the injured area while resting or sleeping. It is also a very effective tip during your recovery.
Stay Hydrated:
The sixth tip to speed up muscle strain recovery is staying hydrated. Maintaining proper hydration is essential for muscle recovery. It supports blood circulation and is responsible for nutrient delivery to the injured tissues. Drinking enough water throughout the day also helps flush out toxins. Moreover, electrolyte-rich drinks are even more beneficial during recovery.
Stretch and warm up before you work out.
The next tip is from people who exercise or perform any physical activity. If you are one of them, then you must do proper warm-up and stretching routines before exercising. It will prevent muscle strain and facilitate a faster recovery. Dynamic stretching and light aerobic activities help prepare the muscles for increased activity. They do so by increasing blood flow to the muscles. It also improves your flexibility and reduces the risk of injury.
Exercise:
This tip is for people who don’t usually exercise. You must start any physical activity. You can start by performing easy exercises. These are helpful for muscle strain to promote healing and prevent any further relapse during recovery. These may include activities like swimming, cycling, or gentle yoga. Slowly increase the intensity of the exercises once the muscle has sufficiently recovered.
Eat Healthy:
The 9th tip to speed up muscle strain recovery is eating healthy. Eat a balanced diet rich in nutrients to support muscle recovery. It is also beneficial for your overall well-being as well. Healthy food is very necessary for tissue repair and muscle regeneration. Carbohydrates in your food fuel your energy levels. Antioxidant-rich fruits and vegetables can often be recommended by doctors and are very beneficial for healing.
Get manual therapy:
The last option to speed up your muscle strain recovery is manual therapy. You can get it from a qualified physical therapist or chiropractor. He will help you with techniques like massage, joint mobilization, and myofascial release. He will help you with a customized plan according to the severity of your strain, which will help you.
Final Words
These were some of the most practical and effective tips to speed up muscle strain recovery. There is no magic pill for it; unfortunately, it is a combination of lifestyle changes. You need to prioritize rest and get proper nutrition and hydration during this journey. Moreover, gentle stretching and gradual physical activity can also help you with it.
Listen to your body and be careful with the recovery process. Pushing yourself more to recover quickly can even cause a relapse of the injury. That’s why it is essential to stay patient during this procedure as well.
